How to Choose the Best Processed Foods

Choosing the right processed foods can support weight loss, stop weight regain, and make you the best fat burner.

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Manufacturers know that you know how damaging ingredients like sugar and white flour are. In response, they’ve created all sorts of “better” food options.

Sometimes, these processed foods rightfully earn their health halo. Far more often, however, they contain ingredients that can sabotage your waistline, your gut, your immune health, and even your mood.

Overall, I recommend eating mostly whole, unprocessed, nutrient-rich foods. When you eat blueberries or broccoli, you know you’re not getting added sugars or potential food intolerances.

But even the most health-minded of us occasionally reach for convenience foods. When you’re focused on health, that’s where things can get tricky.

I looked at the ingredients in today’s most popular “healthy” foods to determine the best choices… and the ones you’ll want to steer clear of.

Let’s start with these 5 “dirty processed” ingredients that I see even in some otherwise-healthy foods. Many of these ingredients sound innocent or even healthy. They aren’t. If you see these listed, promptly put it back on the shelf!

1. Artificial sweeteners: Only 2 grams of added sugar! Some “healthy” processed foods boast such claims on the front label. Don’t take anything at face value. Turn the package around and read those ingredients. Words like “acesulfame potassium” or “sucralose” are code for artificial sweeteners, which wreck your gut, stall fat loss, and more.
2. Artificial colorings. While Red 40, Yellow 5, and Yellow 6 may make your food look pretty, their effects on your health are anything but appealing. The Food and Drug Administration (FDA) declares these artificial colors safe. The Center for Science in the Public Interest, however, argues otherwise. They note that Red 40, the most widely used dye that’s made from petroleum (!), may accelerate the appearance of immune-system tumors in mice, may cause allergy-like reactions, and could trigger hyperactivity in children. (1) Does any of that sound “safe” to you?
3. Vegetable oils. These oils are prevalent in baked goods, protein bars, and other processed foods. Some of them — like soybean oil, sunflower oil, and corn oil — sound innocent or even healthy. Nice try. Cate Shanahan, M.D. says that vegetable oils are the number one cause of health problems in this country. Shanahan notes two problems: These oils are highly refined, plus they’re high in inflammatory polyunsaturated fats. (2)
4. Highly reactive ingredients. In The Virgin Diet, I write about 7 foods that can create delayed reactions including headaches, joint pain, and weight loss resistance. Consider dairy, which for some people may increase skin problems such as acne. (3) Even “healthy” bars may contain ingredients like casein or whey protein, both of which are dairy. Gluten, soy, and peanuts are other common food intolerances to look for… and to stay away from.
5. Agave. This plant-based sweetener has been masquerading as healthy for a while now. But agave’s high fructose load beelines straight to your liver, the only organ able to process this simple sugar. “Agave nectar syrup is a triumph of marketing over science,” says Jonny Bowden, PhD. “True, it has a low-glycemic index, but so does gasoline- that doesn’t mean it’s good for you.” (4)

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So what should you be looking for in processed foods? These are 5 of my top clean processed food ingredients. When you find these listed among your favorites, you can feel confident you’re making smart food choices.

1. Healthy natural sweeteners. Today, we have a wide array of healthy sugar alternatives. My favorites include erythritol and stevia. Beyond not raising blood sugar levels like regular sugar, these natural sweeteners offer additional health benefits. One study found that compared with other sugar alcohols, erythritol supported oral health including reducing dental plaque and the overall number of dental caries. (5) Likewise, stevia may help balance blood sugar levels. (6)
2. Inulin. You’ve heard about probiotics, the living organisms in fermented foods that support the trillions of bacteria that find a home in your gut. Inulin is a prebiotic, or the fertilizer that feeds those probiotics. (7) You’ll find inulin in foods like leeks, asparagus, onions, and Jerusalem artichokes. Its mildly sweet taste also makes this a popular prebiotic fiber in processed foods.
3. Nut butters. The creamy swirl of almond or cashew butter makes any processed food taste better. And this is one of those delicious indulgences that benefit your health. Nut butters are rich in protein, healthy fats, and important nutrients like magnesium, which research shows that about half of us don’t get enough of. (8) Be aware that some processed foods contain peanut butter, which is less expensive to use. But peanuts are a legume, not a nut… and peanuts may create a reaction in some people.
4. Protein powder. Adding protein deservedly gives processed foods a health glow. Studies show that protein can support healthy muscles, promote satiety, and even help you lose weight. (9) Skip products that contain whey (dairy) and soy. Plant-based protein powders like hemp or pea are fine. Alternately, look for products that derive protein from sources like bone broth and pumpkin seeds.
5. Coconut. Processed foods sometimes incorporate coconut as an oil, milk, or even the meat itself. Once maligned because of its high saturated fat, we now know that coconut is healthy. Coconut oil can support weight loss, immune health, a healthy heart, and memory enhancement. (10) Many of those benefits come from medium-chain triglycerides (MCTs), a healthy fat that your body easily burns for energy rather than stores. Coconut is also fantastic for your immune system.

“Fifty percent of the fat in coconut is lauric acid,” says Jonny Bowden, Ph.D., in The 150 Healthiest Foods on Earth. “In the human body, lauric acid is formed into monolaurin, which is basically a bug killer: It’s antiviral and antibacterial.”

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The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern. The information here is not intended to diagnose, treat, or prevent any disease or condition. Statements contained here have not been evaluated by the Food and Drug Administration.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

1. https://cspinet.org/sites/default/files/attachment/food-dyes-rainbow-of-risks.pdf
2. https://www.mindbodygreen.com/articles/unhealthy-vegetable-oils
3. Aghasi M, Golzarand M, Shab-Bidar S, Aminianfar A, Omidian M, Taheri F. Dairy intake and acne development: A meta-analysis of observational studies. Clin Nutr. 2019 Jun;38(3):1067–1075. doi: 10.1016/j.clnu.2018.04.015. Epub 2018 May 8. PMID: 29778512.
4. https://jonnybowden.com/blog/uncategorized/the-truth-about-agave-nectar-its-all-hype/
5. de Cock P, Mäkinen K, Honkala E, Saag M, Kennepohl E, Eapen A. Erythritol Is More Effective Than Xylitol and Sorbitol in Managing Oral Health Endpoints. Int J Dent. 2016;2016:9868421. doi: 10.1155/2016/9868421. Epub 2016 Aug 21. PMID: 27635141; PMCID: PMC5011233.
6. Ray J, Kumar S, Laor D, Shereen N, Nwamaghinna F, Thomson A, Perez Perez J, Soni L, McFarlane SI. Effects of Stevia Rebaudiana on Glucose Homeostasis, Blood Pressure and Inflammation: A Critical Review of Past and Current Research Evidence. Int J Clin Res Trials. 2020;5:142. doi: 10.15344/2456–8007/2020/142. Epub 2020 Jan 21. PMID: 32149202; PMCID: PMC7059728.
7. Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018 Jan 29;2(3):nzy005. doi: 10.1093/cdn/nzy005. PMID: 30019028; PMCID: PMC6041804.
8. DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018 Jan 13;5(1):e000668. doi: 10.1136/openhrt-2017–000668. Erratum in: Open Heart. 2018 Apr 5;5(1):e000668corr1. PMID: 29387426; PMCID: PMC5786912.
9. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. doi: 10.1093/ajcn/87.5.1558S. PMID: 18469287.
10. Sankararaman S, Sferra TJ. Are We Going Nuts on Coconut Oil? Curr Nutr Rep. 2018 Sep;7(3):107–115. doi: 10.1007/s13668–018–0230–5. PMID: 29974400.